Ingredient guide
Ginger is a root with solid evidence for easing nausea, including morning sickness and motion sickness, and reasonable evidence for digestive comfort. It is one of the better-supported everyday plant supplements.
Moderate evidenceGinger is the underground stem of a flowering plant, used as a spice and a remedy for thousands of years. As a supplement it comes as capsules, powders, teas, and chews. Its active compounds, gingerols and shogaols, give it both its bite and much of its biological activity.
Ginger appears to act on the gut and on the signals that trigger nausea. It can speed the movement of food out of the stomach and dampen the queasy signalling that makes you feel sick. These actions line up well with its most reliable use, easing nausea.
Ginger is a rare supplement with genuinely solid evidence for a specific use. Trials and reviews show that around 1 g to 1.5 g per day eases nausea from pregnancy, motion sickness, and some medical procedures, though it reduces the feeling of sickness more than actual vomiting. Major obstetric guidance recognises ginger as an option for pregnancy nausea.
For general digestion, a meta-analysis found ginger improved symptoms of a sluggish, uncomfortable stomach compared with placebo. Evidence for period discomfort and muscle soreness is weaker but promising. We grade the overall evidence as moderate, strongest for nausea and reasonable for digestion.
For nausea, doses near 1 g to 1.5 g per day, split into smaller amounts, match the research. Going much higher is not clearly better and can upset the stomach. If you are pregnant or take blood-thinning medicine, check with your healthcare provider before using medicinal doses.
Most nausea studies use about 1 g to 1.5 g of ginger per day, split into smaller doses. Higher amounts above 1.5 g per day are not clearly more effective and can cause more side effects. Ask your healthcare provider before using ginger in pregnancy or alongside blood-thinning medicine.
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Major obstetric guidance recognises ginger as an option for pregnancy nausea, but check with your doctor or midwife first, especially on dose.
Most studies use 1 to 1.5 g per day, split into smaller doses. Higher amounts are not clearly more effective and can cause more side effects.
It may add to the effect of blood thinners and modestly lower blood sugar and blood pressure. Review it with your provider if you take related medicine.